Strength EMOM

E3MOM x 12 Minutes= 5 Front Squat (Start at 55% and Build but no more than 80%

Front Squat (5-5-5-5)

WOD Review

Can you sprint when you’re tired? How about calm down when you go out fast? This EMOM is meant to be focused sprint efforts paired with WOD-type movement combinations. Give your best efforts on the sprints, and focus on consistency with stations 2 & 4.

DB Power Clean: 2 Dumbbells of same weight. Only 1 head of the DB has to touch the floor.

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX Upper Trap x 30s ea. Side

LAX Hip Flexor Hold x 30-45s ea. Leg

Top of Crab-Walk Hold x 60s

Downward Dog x 60s

Extra Gains

A1: Single Leg RDL (8-8-8)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.